Warm-up
Row for 1 minute
10 Shoulder presses
Row for 2 minutes
10 Push presses
Row for 1 minute
10 Push jerks
Stretching and discussing class for the day
Strength/Skill
Behind the neck Jerk 1-1-1-1-1-1-1
WOD
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Recovery
Short Stretching and Mobility Sequence
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